Predictive Sets

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AaronJ		Predictive Sets	14-04-2014 @ 17:02
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Sometimes when I'm working towards a new 1RM, I'll have sets that I know if I hit, I'll be able to PR. For example if I'm going for a 100kg lift, I may look to first hit 90kg for 5, and 95 for 3, and then go for a PR. Do any of you do this, and if so what sort of reps do you look at hitting first, at what percentages?

slimsim		...	14-04-2014 @ 17:06
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	I don't do this at all as when I'm trying to get a new 1rm I try and keep the warm ups at a low volume for example if attempting a 200kg back squat I'd go 60 x 5 100 x5 140 x3 170 x1 190 x1 200 x1 If I was trying say the 170kg for 5 I'd be too concerned about expending energy which could be used for my max.

AaronJ		...	14-04-2014 @ 17:10
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Sorry, I articulated that badly. I meant in terms of training, do you have sets that you want to hit in your training cycle, that will tell you you're in PR territory. I.e. 90kg x 5 one week 95kg x 3 another week 100 kg x 1 PR another week So in other words do you have sets in mind that give you an inclination of your strength levels, without constantly pushing to 100%?

LessThanLuke		...	14-04-2014 @ 17:10
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420 890.0 kgs @ 105kgs UnEq	slimsim said:I don't do this at all as when I'm trying to get a new 1rm I try and keep the warm ups at a low volume for example if attempting a 200kg back squat I'd go 60 x 5 100 x5 140 x3 170 x1 190 x1 200 x1 If I was trying say the 170kg for 5 I'd be too concerned about expending energy which could be used for my max. I don't think he means in the same session mate.

Fazc		...	14-04-2014 @ 17:12
Sports an extremely muscular arse. Member 38, 6253 posts	Yeah absolutely. If you do the 5s, 3s etc for long enough to can get a fairly good indication.

AaronJ		...	14-04-2014 @ 17:26
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Fazc said:Yeah absolutely. If you do the 5s, 3s etc for long enough to can get a fairly good indication. But how do you know what those sets that you need to hit are?

LessThanLuke		...	14-04-2014 @ 17:30
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420 890.0 kgs @ 105kgs UnEq	AaronJ said: But how do you know what those sets that you need to hit are? You will learn over time what rep work will equate to what single on the different lifts. My big goal this year is a 365 deadlift. But I know that won't happen until I hit 310 x 5/330 x 3 etc.


Simeon		...	14-04-2014 @ 17:57
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Predicting rep sets in accordance to a planned new 1RM is 100% how I plan my training (when I'm not following a known routine like RSR etc) Seems to work really well for me.

PaulSavage		...	14-04-2014 @ 18:55
Member 2775, 6927 posts	AaronJ said: But how do you know what those sets that you need to hit are? That comes with experience.

DeanW92		...	14-04-2014 @ 19:35
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 14.04.2014 @ 19:35 PM by DeanW92 AaronJ said: But how do you know what those sets that you need to hit are? simple. if your previous pb is 100kg and the week before you did this you did 90x5 and thhen in the future you hit 90x8 or 95x5, its likely that the next week you will manage 100kg or more. and as luke said, once you get more experienced, you will get to know roughly what a 5rm or 3rm will equate to.

dr_hazbun		...	14-04-2014 @ 19:39
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	For me, it's more along the lines of how my warmups feel. I can tell how good my squat workout it going to be based on how 120-140kgs feel. If they feel like 60 and are pain free, then I know I'm onto a good thing. For bench my magic number is 100 and for deadlift it's 180. If those weights are easy then the workout is going to be good.

Sparrow		...	14-04-2014 @ 19:45
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	For me, I look to hit 85% for 5, and 90% for 3 and that usually works out pretty accurately. http://blog.newtsystems.com/prilepins-table-and-poliquins-char...

JonA81		...	14-04-2014 @ 20:45
Member 2216, 2243 posts	Sparrow said:For me, I look to hit 85% for 5, and 90% for 3 and that usually works out pretty accurately. http://blog.newtsystems.com/prilepins-table-and-poliquins-char... Going off numbers leading up to recent pbs, its fairly close for me on deadlifts, Squats and Bench vary quite a bit though. Sq 3s - 86% 5s - 82% B 3s - 95% 5s - 88% D 3s - 89% 5s - 86%

Sparrow		...	14-04-2014 @ 20:49
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	JonA81 said: Going off numbers leading up to recent pbs, its fairly close for me on deadlifts, Squats and Bench vary quite a bit though. Sq 3s - 86% 5s - 82% B 3s - 95% 5s - 88% D 3s - 89% 5s - 86% I would say your bench max should be higher and you need to put more effort into your squat reps then.

Fazc		...	14-04-2014 @ 20:56
Sports an extremely muscular arse. Member 38, 6253 posts	LessThanLuke said: AaronJ said: But how do you know what those sets that you need to hit are? You will learn over time what rep work will equate to what single on the different lifts. My big goal this year is a 365 deadlift. But I know that won't happen until I hit 310 x 5/330 x 3 etc. Luke said it better than me. Over time, if you do enough 1s, 3s, 5s consistently within the same cycle you'll get a good idea of your own particularly percentages. For me personally it's roughly: 3RM - 90% 5RM - 85% 8RM - 80% Roughly.

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